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Obesity and Type 2 Diabetes

An HBO documentary

It’s more important than ever to take action now.

It’s time to eat healthy.

If you sit for long periods of time, get up at least once an hour and take a walk or do some stretching and exercises. Check out these Office Exercises that you can do right now.

Leave a comment with your thoughts.

Marilyn Kvasnok

Office Exercises

Whether you work in an office cubicle, a private, corner office with a view or your home business office, you’re probably doing a lot of sitting. Several times during the day, it would be a good idea to get up and DO SOMETHING … And I don’t mean going to the employee lounge for coffee and a donut or outside for a smoke. If there’s no where you need to go, like to another office or walk upstairs for a meeting, at least get up and exercise.

Here’s a chart with easy office exercises that will inspire you to stand up, stretch, reach and do a short exercise routine.


Office Exercise Poster

Download the full size Office Exercise Poster.

See how to do each of these exercises and rate them yourself.
Washington Post article: A workout at work?

Leave a comment with your favorite exercise routine.

Marilyn Kvasnok


Stop Tobacco Litter

Tobacco Fact Sheet Header

The following is from The Tobacco Fact Sheet
by Legacy For Longer Healthier Lives.

Cigarettes and Land Pollution

° In 2007, 360 billion cigarettes were consumed in the United States.1 ‘Cigarette butts’, the plastic filters and remnants of smoked cigarettes, are discarded in natural environments, streets, sidewalks, and other public areas. Some of these butts may then be carried as runoff to drains and ultimately end up polluting rivers, beaches, and oceans.2

° Cigarette filters are made from cellulose acetate, a plastic which is technically biodegradable. However, cigarette butts only degrade under conditions described by researchers as “severe biological circumstances,” such as when filters end up in sewage. Even under optimal conditions, it can take at least 9 months for a butt to degrade.3–5

° In practice, cigarette butts tossed on streets and beaches do not biodegrade. The sun may break them down, but only into smaller pieces of waste which become diluted in water and/or soil.2,3,6

° Despite the fact that 86% of smokers consider cigarette butts litter, three-quarters of them reported disposing of them on the ground or out a car window at some point.7

° Multiple litter studies show that when counting litter on a per-item basis, cigarettes and cigarette butts are the most prominent litter item on U.S. roadways.8

° Keep America Beautiful reports that in 2009, tobacco products—primarily cigarette butts—
comprised nearly 38% of all collected litter items from roadways and streets.8

° Keep America Beautiful also found that cigarette butts were the most common litter item collected at five of six non-roadway sites, including: retail areas, storm drains, loading docks, construction sites, and recreational areas.8

° A study of the effects of roadside waste on soil found similar patterns of poly-aromatic
hydrocarbon (PAH) levels in the soil as in cigarette butts found in the roadside waste, indicating that the chemicals had leached from the butts into the soil.9 Some PAHs are carcinogenic.10

° A study found that tobacco cultivation contributes significantly to deforestation and degradation of the environment, particularly in the developing world.11

Cigarette butts are the single most littered item across the entire globe

Cigarettes and Coastal and Aquatic Pollution

° Data from the Ocean Conservancy shows that in 2010, over one million (1,181,589) cigarettes or cigarette filters—enough to fill 94,626 packs—were removed from American beaches and inland waterways as part of the annual International Coastal Cleanup (ICC). This represents about 31% of the total debris items collected and by far the most prevalent item found.12

° In addition to cigarettes and cigarette filters, 16,257 cigarette lighters, 73,155 cigar tips, and 36,592 tobacco packages or wrappers were removed from U.S. waterways during the ICC in 2010.12

° Growing concerns over the impact of tobacco waste on the environment as well as the substantial costs of cleanup have prompted states, municipalities, and institutions to undertake a variety of policy actions.2

° As of July 1st 2012, 130 municipalities across the country prohibit smoking on their beaches13, while 625 prohibit smoking in their parks.14

° Studies have examined the toxicity of cigarette butts to aquatic ecosystems. Preliminary studies show that organic compounds, such as nicotine, pesticide residues, and metal, seep out of cigarette butts and become acutely toxic to fish and micro-organisms.15-17

° In one laboratory study, the chemicals that leached from a single cigarette butt soaked in a liter of water for 24 hours released enough toxins to kill 50% of the saltwater and freshwater fish exposed for 96 hours.17

° Another laboratory study found that cigarette butts can be a point source for heavy metal
contamination in water, which may harm local organisms.18

Tobacco Smoke and Air Pollution

° Environmental tobacco smoke (ETS), also known as secondhand smoke is a mixture of smoke given off by the burning end of cigarettes, pipes, cigars, and the smoke exhaled by smokers.19

° In 1986, the U.S. Surgeon General concluded that ETS is a major health risk to nonsmokers. In 1992, ETS was classified as a Group A carcinogen, a substance known to cause cancer.20 In 2006, the Surgeon General concluded that there is no safe level of exposure to ETS.21

° In 2010, 818,580 pounds of toxic chemicals were released into the air by tobacco product manufacturing facilities in the U.S.22 Some of the chemicals released are monitored by the Environmental Protection Agency’s (EPA) Toxic Release Inventory (TRI) database because they are considered hazardous to a person’s health and to the environment.23

° The top five chemicals released were ammonia, nicotine, hydrochloric acid, nitrate compounds, and chlorine.22

Tobacco Fact Sheet

Download the Tobacco Fact Sheet

Ready to quit smoking?
Are You Still Smoking?
Top 10 Reasons to Quit Smoking

Pop Virtual Bubble Wrap. Come on … You know you want to!

Bubble Wrap® has been a source of fascination for people of all ages since its invention. Here is an environmentally friendly way to do what you really wanted to do with it all along: POP IT!

Pop Virtual Bubble Wrap. Come on ... You know you want to!

Disclaimer: Virtual Bubble Wrap® is a fun site with a flash game that lets you pop bubblewrap on your computer. This site is intended as humor and is not to be used to protect fragile items while transporting. We accept no responsibility for damage to your computer or belongings should you attempt to package your breakables with our virtual bubblewrap. Please enjoy our fun flash game which is a silly, strange, bizarre, weird, useless, funny, silly, mindless, time waster and stress reliever.

Vitamin Chart

Vitamins are essential to life. They help keep your cells healthy and working properly. However, a recent study determined that 90% of Americans are lacking key nutrients in their diets. The problem? Without adequate intake of a variety of nutrients, long-term health challenges may arise — from compromised immunity to poor cardiovascular function and more. Getting all the nutrients you need in the right amounts can be difficult — especially when busy schedules leave you with limited food options.

This Periodic Table of Vitamns illlustrates how many vitamins we need every day. It looks like a simple chart, but there’s lots of info here.

  •  The border color shows what that vitamin is good for (i.e. immunity, heart, beauty, mental, body or all.
  • The top left corner lists the daily RDA (Recommended Daily Allowance), also known as DV (Daily Value).
  • The letter in the upper right corner is for Antioxidant, Mineral or Vitamin.
  • The name and abbreviation are in the middle of the box.
  • The bottom row of images represent what types of food contain that antioxidant, mineral or vitamin.

Source: Marilyn on Pinterest

So what can you do to make sure your body is getting all the nutrients it needs?


Choose your vitamis carefully. The best vitamins are:

Always Safe
The ingredients are tested and inspected, from raw ingredients to finished product, with no artificial flavors, sweeteners, or preservatives added.

Always Work
Based on clinical studies. Contain every vitamin plus minerals your body needs. Guaranteed to work or your money back.

Always Green
Recyclable packaging, free of bisphenol-A, phthalates, and toxic inks.

Don’t be okay with feeling just okay.

If you’re like nine out of 10 Americans, you don’t eat enough fruits and vegetables, which can really affect your health down the line. That’s a great reason to supplement what you eat. But the important question is, how do you feel today? Your answer should be nothing short of fantastic.

Changing Brands Can Change Your Life

Click the image for more info.

Marilyn Kvasnok

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